Cognitive reframing is a mindset-shifting approach that allows you to see a circumstance, person, or relationship from a different viewpoint. You can conduct cognitive reframing at home or whenever you have distorted thinking, but it might be good to have a therapist's guidance, especially if you are stuck in a negative thought pattern. Cognitive restructuring is the name given to a technique that is utilized in a therapeutic context and undertaken with the assistance of a therapist.
The basic concept underlying reframing is that a person's point of view is determined by the frame through which they observe a situation. When that frame is altered, the meaning shifts, and thinking and action shifts as well. Imagine gazing through the frame of a camera lens to better appreciate the notion of reframing. The image seen via the lens may be shifted to a closer or longer distance. The image is viewed and experienced differently by gently altering what is visible in the camera.
Techniques
People can utilize reframing to modify the way they think, feel, and act. The following are some instances of how reframing may be utilized in therapy.
Family Therapy
Carla complains angrily at a family therapy session that her mother is excessively interested in her life and is constantly nagging her about what she should be doing. "Isn't it loving of your mother to teach you how to take care of yourself so you'll be prepared to live on your own without her?" the therapist asks, in an attempt to change Carla's unfavorable perception of her mother. In individual treatment, a patient is trying to accept the constraints of living with a chronic condition. "Can you think of your sickness as a built-in reminder to take care of your health throughout your life?" the therapist asks, attempting to reframe how they perceive their condition.
A man is dissatisfied because he was passed over for a promotion. The therapist inquires as to what benefits he may gain from not being promoted. The guy may realize that the new job has added unnecessary stress to his life, and that he might be able to find another position that is more suited to his requirements and long-term professional ambitions. When a lady gets a ticket for texting while driving, her therapist discusses the consequences of texting while driving. She eventually realizes that the ticket may serve as a deterrent to her participating in unsafe activity in the future.
What Can Cognitive Reframing Help You With?
A wide range of disorders can be treated using cognitive restructuring, including:
- Addiction
- Anxiety
- Chronic pain2
- Depression
- Eating disorders
- Insomnia
- Pain disorders
- Post-traumatic stress disorder (PTSD)3
- Social anxiety disorder
- Stress
In addition to mental health conditions, cognitive restructuring has been found to help people cope with the following:
- Caregiving
- Grief and loss
- Low self-esteem
- Positivity
- Relationship issues
Benefits of Cognitive Reframing
Cognitive reframing, whether it is practiced independently or with the help of a therapist, can be a helpful way to turn problems or negative thoughts into opportunities for change and growth. While this technique is often used in therapy, it's something that you can use at home as well. With practice, you can learn to remind yourself that your initial conclusion is only one possible explanation.
Changes Your Point of View
It's easy to get into the mindset that your outlook is the only way to look at a problem. Cognitive reframing teaches you to ask yourself questions like, "Is there another way to look at this situation?" or, "What are some other possible reasons this could have happened?" Pointing out alternatives can help you see things from another view.
Validate Emotions
Don't try to deny or invalidate what you are feeling. If you are helping a child or teen reframe a situation, remember to validate their feelings by saying, "I know you are nervous that she hasn't called you back. I know when I feel nervous I always imagine the worst-case scenarios but often, those things I imagine aren't even true."4
Show Compassion
You also might help yourself or your child stay mentally strong by asking, "What would you say to a friend who had this problem?" You may find that you're more likely to speak to others in a kinder and more compassionate way than you talk to yourself.
The goal should be to help develop healthy self-talk.5 Eventually, you'll learn to recognize there are many ways to view the same situation.
Effectiveness
There have been numerous studies on the therapeutic effects of cognitive restructuring and cognitive reframing for patients as well as the benefits of cognitive reframing for providers and caregivers in terms of preventing burnout. Here are a few examples:
- Cognitive reframing has been proven an effective technique to help minimize anxiety and depression and enhance quality of life during the COVID-19 pandemic.
- A study on practitioners who treated individuals with substance use disorder found that cognitive reframing helped them experience less burnout and greater treatment results.
- In caregivers of individuals with dementia, cognitive reframing was found to reduce caregiver anxiety, depression, and stress and enhance communication and overall quality of life.
- One study on people with mental illness and PTSD found that cognitive restructuring reduced symptoms and improved functioning.
- A 2014 study showed that cognitive restructuring reduced post-event processing (PEP), or the reflective thoughts you have after a social situation, for individuals with social anxiety disorder.
Things to Consider
While you can practice cognitive reframing on your own, it requires time, effort, and patience. It may be challenging to be honest with yourself and spot the negative thought patterns getting in your way on your own. When you know what to be on the lookout for, however, it becomes easier.
Some common cognitive distortions, or tendencies and patterns of thinking or believing, that can cause negative thought patterns include:
- All-or-nothing thinking: Seeing situations in absolute terms
- Blaming: Attributing complex problems to a single cause
- Catastrophizing: Always imaging the worst thing that can happen in any situation
- Discounting the positive: Ignoring or discounting the good things that happen to you
- Mental filters: Focusing only on the negatives and never on the positives
- "Should" statements: Always feeling like you've failed to live up to expectations of what you "should" do in a situation.
Consider whether it's best to address these cognitive distortions on your own, or to work with a therapist to identify and develop coping strategies. Especially if you're experiencing suicidal ideation, it's imperative to speak with a mental health professional.
How to Get Started?
If you are ready to try cognitive restructuring for yourself or a loved one, there are some steps that you can take to help find the best therapist for your needs.
- Get a referral. Talk to your doctor for a referral to a therapist. You can also check out the directory of certified therapists offered by the National Association of Cognitive-Behavioral Therapists to locate a licensed professional in your area.
- Ask about insurance. Contact your therapy provider to be sure that they take your insurance, and check with your insurance provider about how many sessions they cover per year.
- Weigh your options, including whether you're more comfortable with face-to-face or online therapy.
- Think about what brought you to therapy, and be prepared to answer questions about your medical and personal history.